From simple swaps to dinner plate trick – 12 ways to slash 500 calories from your diet & lose up to 8lbs in a month

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AS part of a blitz on ­obesity, in 2022 large restaurant chains were forced to add menu calorie counts to their dishes.

Yet a review has revealed the move only tends to cut our intake by 11 calories per meal – the equivalent of two almonds or a single Pringle crisp.

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But there are much easier ways to reduce calorie intake without you even noticing.

Here, Health Features ­Editor Alice Fuller reveals some simple tricks you can try to shave 500 calories from your daily diet and lose up to 8lb a month.

CRUNCH TIME

A BAG of crisps is the perfect stomach-filler when you are ­peckish between meals.

But a typical 30g pack, such as Walkers Ready Salted, contains around 150 ­calories, while the same size portion of popcorn ­contains about 115.

Emma Shafqat, from ­Dietitian With A Difference, said: “By swapping crisps for popcorn, you can save significant calories per serving.

“The extra fibre also makes it a more filling option.”

Calorie saving: 35

WAKE-UP CALL

IF your go-to coffee is a latte, try switching to an Americano. “It’s an easy way to cut calories without having to give up coffee,” Emma says.

“For example, a Starbucks Grande Latte with whole milk contains 200 calories – mainly due to the milk – whereas an Americano, made with just espresso and hot water, has virtually no calories – typically around ten per serving. Even a splash of milk will only add another ten or so.”

Calorie saving: 180

MILK IT

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GO for semi-skimmed or skimmed instead of whole.

“A 200ml glass of whole milk contains approximately 140 calories, while semi-skimmed has about 95 and skimmed only 75,” Emma says.

“This small change saves 45 to 65 calories per glass, which adds up.”

And you still get to enjoy the nutritional benefits, as red and green-topped milk provide the same amount of calcium (124mg per 100ml).

Calorie saving: 65

DON’T GET STUFFED

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YOU don’t need to give up pizza to lose weight, just ditch stuffed crusts. Emma says: “Stuffed or deep-dish crusts add hundreds of extra calories due to the added dough and fat.

“By opting for a thin crust, you reduce the calories and the ­portion size. It can make a ­significant difference.”

For example, a medium original cheese and tomato with stuffed crust from Domino’s has 1,799 calories, while the thin crust version contains 1,252.

Calorie saving: 547

FIZZ FACTS

A SINGLE can of Coca-Cola ­contains 139 calories and 35g of sugar; Diet Coke contains almost zero of both. It’s fine as a treat. But better still? “Replace fizzy drinks with sparkling water or herbal tea,” says Jennie Norton, a ­registered nutritionist at Vegan Wins.

Emma adds: “Not only does this save more than 100 calories per drink but it also helps with hydration and digestion.”

Calorie saving: 139

STICKING POINT

IT is easy to overuse oil when cooking, but Emma says: “A single tablespoon of olive oil contains about 120 calories.

“Try switching to a non-stick pan so you don’t need as much (about half), or use an oil spray so you have more control over the amount you use.

“Steaming or grilling instead of frying also helps to reduce added fat. These small adjustments can save you hundreds of calories throughout the week.”

Calorie saving: 60

PORTION DISTORTION

LARGE plates can significantly increase portion sizes and lead to overeating.

Research published in the Journal of Experimental Psychology: Applied found buffet diners using bigger plates ate 45 per cent more food than those who served their meals on to smaller ones.

Jennie says: “Simply switching to side plates can easily save 200 to 300 ­calories per meal.”

Also, remember that your portion size should reflect your physical size and activity level.

If you are sharing a dish with your 6ft partner and you’re only 5ft 2in, a 50/50 split will likely mean you’re eating more than you need.

Calorie saving: 250

GO GREEK

SWOPPING double cream for Greek yoghurt is an easy way to reduce calories while still making your dish tasty.

Emma says. “A dollop of double cream contains about 50 calories, whereas non-fat Greek yoghurt has only ten calories per tablespoon.

Greek yoghurt also provides a boost of protein and probiotics, which are great for gut health.”

Calorie saving: 40

DRESSING DOWN

SOME salad dressings can add 150 to 200 calories to an otherwise healthy meal.

Emma says. “Ordering it on the side is a good way to control your calorie intake.

“You can dip your fork into the pot instead of pouring it all over the salad, which I find significantly reduces the amount I use – sometimes by half.”

To make your own, Jennie adds: “Mixing olive oil, vinegar, and mustard at home is lighter and often tastier.”

Calorie saving: 100

BREAST OVER THIGH

IF a recipe calls for chicken, use breast not thigh. Emma says. “Chicken breast contains fewer calories and less fat than thighs.

“Similarly, turkey mince is leaner than beef mince, saving 50-100 calories per portion, depending on the prep.”

Calorie saving: 100

CEREAL KILLER

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TRY swapping common breakfast cereals for ­porridge. A 30g portion of Kellogg’s Crunchy Nut, for example, contains 119 calories and 11g of sugar – though most of us pour three times this amount into our bowls.

In contrast, a 40g serving of ­Sainsbury’s Scottish porridge oats ­contains 145 calories and less than 0.5g of sugar – and we are also more likely to stick to the serving size.

Emma adds: “Oats are also rich in fibre, especially beta-glucan, which helps keep you fuller for longer.”

Calorie saving: 150

SQUARE OFF

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DESSERT doesn’t have to mean a big slice of cake or pie (300 calories), Jennie says. “A bowl of fresh fruit (100 calories) or a couple of squares of dark chocolate (120 calories) can be just as satisfying.

“Fresh fruit is full of vitamins and fibre, while dark chocolate (the higher the cocoa content, the better) contains antioxidants that support heart health.”

Calorie saving: 180